Nutritional Benefits of Dried Food

Dried foods are tasty, nutritious, lightweight, easy to prepare and easy to store and use. The energy input is less than what is needed to freeze or can, and the storage space is minimal compared with that needed for canning jars and freezer containers.

Dried fruits and vegetables are high in fiber and carbohydrates and low in fat, making them healthy food choices. Dried fruit has a higher concentration of carbohydrate than fresh fruit; therefore, serving sizes tend to be smaller. According to MyPlate and the USDA's Dietary Guidelines for Americans, ½ cup of dried fruit is equivalent to 1 cup of fresh fruit. Diabetic individuals must especially take into consideration smaller serving sizes when planning meals and snacks to avoid elevated blood glucose levels.

Using Dried Vegetables

Dried vegetables can be used in soups, dips, stews and sauces. When reconstituted, 1 cup of dried vegetables becomes 2 cups. When reconstituting leafy greens (kale, spinach), cover the dried vegetables with hot water and simmer to desired tenderness. When reconstituting root or seed vegetables (beans, corn, carrots), cover with cold water and soak for about an hour, then simmer until tender and use as desired.